ʻO ka hoʻomaʻamaʻa ikaika 12 kiʻekiʻe loa me nā dumbbells no nā lima, nā poʻohiwi, kua a me ka umauma mai Fitness Blender

ʻAʻole pono nā mākala ikaika o ke kino kiʻekiʻe e hoʻomaikaʻi i ka maikaʻi o ke kino mai ka nānā ʻana o ka mea hoʻonani, akā no ka hana qualitative o nā hana he nui me ka ʻōpū, ka ʻūhā a me nā ʻūhā. Hāʻawi mākou iā ʻoe i kā mākou hōʻiliʻili hou: 15 hoʻomaʻamaʻa ikaika me nā dumbbells no nā lima, nā poʻohiwi, kua a me ka umauma mai Fitness Blender e hoʻoikaika a kani i nā mākala.

Mai nā ʻano like ʻole o ka hoʻoikaika kino Blender mākou i koho ai i nā mea wale nō e hoʻokomo i ka hoʻomaʻamaʻa ikaika me nā dumbbells e hoʻomōhala i nā mākala o ke kino kiʻekiʻe (nā lima, nā poʻohiwi, ka umauma, kua). No kekahi mau polokalamu pono ʻoe i kahi pā. He 20-50 mau minuke ka lōʻihi o ka papahana, ʻo ka hapa nui o lākou e hoʻopili pū i kahi hoʻomehana a me nā kiko.

E hoʻomaʻamaʻa ka ikaika no ke kino o luna i kumu ʻokoʻa kaukaʻi ʻia i ka helu o nā hana hou a me ke kaupaona o nā dumbbells āu e koho ai:

  • 5-8 reps i ke ala e kūpono no ka poʻe e hana ana i ka ulu ʻana o ka nui o nā mākala;
  • 12-14 repetitions i ke ala o ke koho no nā mea e hana ana e hoʻonui i ka mana;
  • 16-20 repetitions i ke ala o ke koho no nā mea e hana ana i ka hoʻomanawanui a me nā leo o nā mākala.

No laila, ʻo ka haʻahaʻa o nā hana hou, ka bonlichi ke kaupaona pono ʻoe e hoʻohana. Koho i kahi kaupaona dumbbell i hana ʻia ai ka hana hou hope loa o ke ala i ke kiʻekiʻe ʻoi loa o ka mākala. No ka mea biceps, triceps a me nā poʻohiwi pono e hoʻemi ke kaumaha o nā dumbbells. No nā hui mākala ʻoi aku ka nui, e laʻa umauma a me hopehiki ke lawe hou i ke kaumaha.

Hā'awi mākou Nā papa hana 2 pūʻulu mai FitnessBlender no ke kino kiʻekiʻe:

  • me kahi helu liʻiliʻi o nā hana hou ma ka helu (Hana ʻia kēlā me kēia hoʻoikaika kino no 8-10 repetitions i ke ala)
  • me ka helu nui o nā hana hou i ka manawa (hana ʻia kēlā me kēia hoʻoikaika kino no 45 kekona)

Hoʻomaʻamaʻa o ka hui mua e hana ʻoi aku ka maikaʻi no ka poʻe i loaʻa i ke alo o nā dumbbells kaumaha a makemake e hana i ka nui o nā mākala. Kūpono ka hoʻomaʻamaʻa ʻana o ka pūʻulu ʻelua no ka poʻe makemake wale e hana i ka leo o ka mākala i kou kino luna.

FitnessBlender: ʻekolu mau mākaukau i hana ʻia no ka pohō kaumaha

Hoʻomaʻamaʻa ikaika me kahi helu liʻiliʻi o nā hana hou

1. ʻO ke kino hana kino hoʻoikaika kino kiʻekiʻe

  • Duration: 21 min
  • Ka paʻakikī: 3
  • Kalepona: 120-280 kcal
  • Nā pono hana: dumbbell, bench
  • Me ka ʻole o ka hoʻomehana a me ke anuanu

I loko o kēia papahana, ua hoʻomākaukau ʻo Daniʻela no ʻoe i nā ʻano hana like ʻole he 12. Māhele ʻia nā hana i nā hui 3, nā hana 4 i kēlā me kēia hui. Hana ʻia kēlā me kēia hoʻoikaika ʻana no 10 mau hana hou i hoʻokahi ala. Ma waena o nā pūʻulu hoʻoikaika kino i kahi hoʻomaha iki.

Nā Mahi: Kaomi o ka pahu, Pīkī i luna o ka lālani, Hoʻolaha Kaomi umauma, Lalani Incline; ʻO Press Press, Dumbbell Pullover, Hoʻokiʻiliʻi Kiʻi Laulā, ʻaoʻao Dumbbell Pullover; Overhead Tricep Extension, Hammer Curl, Tricep Kickback, Bicep Curl.

ʻO ka hoʻoikaika ʻana i ke kino luna a luna

2. ʻO ke kino kino luna maikaʻi loa no nā mea kaua i kuhi ʻia, nā poʻohiwi a me ke kua i luna

Kēia hana hoʻoikaika kino no ka luna kino nā 3 puni 2 hoʻomaʻamaʻa kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā seti 2 + liʻiliʻi Burnout. Hana i nā hana ma 10 repetitions. Hoʻohana ʻo Kelly i nā dumbbells mai 2kg a i 8kg.

Nā Mahi: ʻO Hammer Curl, Bentover Tricep Extension, Chest Fly, Reverse Fly, Overhead Press, Dumbbell Pulllover.

3. Ikaika, Lean, Lāʻau Kiʻi, Kaha a me ka Paʻa Hana

ʻO kēia hana superset no nā lima, nā poʻohiwi, ka umauma a me ke kua i loko o nā hana 6 i māhele ʻia i 3 puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā 3 set, hana ʻia ka hoʻoikaika i 8 mau hana hou.

hoʻokō ': Pani Pihi Pepa, Bentover Row, Pani, ʻAoʻao / Vental Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

4. Hoʻomaʻamaʻa ikaika no nā mea kaua a me nā poʻohiwi

I kēia hoʻomaʻamaʻa ikaika no nā lima a me nā poʻohiwi i kuke i 4 mau hanana 2 hoʻoikaika i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā seti 3, hana ʻia no 10 mau hana hou.

Nā Mahi: Ma luna o ke poʻo o ke poʻo, Curl, Raal Kiʻi, Overhead Tricep Extension-Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

5. Ka hana kino o luna no ka ikaika me nā Reps e iho ana

I kēia hoʻolālā no kēlā me kēia hoʻolālā e hana ʻoe i 3 set: 10 reps, a laila 8 reps a laila 6 reps. Me ka hoʻemi helu o nā reps e hoʻonui ʻoe i ke kaupaona o dumbbells. E kōkua kēia ala iā ʻoe e hoʻomohala i ka hoʻomanawanui a hana ma ke kūkulu ʻana i nā mākala a me ka ikaika. E ʻike ʻoe i kahi helu liʻiliʻi o nā hana hou o kēlā me kēia hoʻoikaika ʻana, nā dumbbells kaumaha, hiki iā ʻoe ke lawe hou aʻe.

Nā Mahi: ʻO Bicep Curl, Bentover Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, Hoʻokiʻi ʻaoʻao, Hoʻokiʻekiʻe Ventral.

6. Ka ikaika o ke kino i luna e holo nei - Hoʻomaʻamaʻa ʻana i ke Kaumaha no ke Kino o luna

Holo kēia polokalamu i ke kumu maʻa: 6 hoʻoikaika, 3 puni 2 a hoʻomaʻamaʻa i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā seti 3 o nā hana i 10 mau hana hou.

hoʻokō ': Kaomi umauma umauma ʻē aʻe, lālani ʻē aʻe, Pani, Pahu ʻūhā ʻēwau ʻē aʻe, Pulsever Dumbbell ʻē aʻe, ʻ Extlelo Hoʻohou Tricep Hoʻohālikelike Bicep Curl.

7. ʻO ke kino ikaika ma luna o ke kino - Guaranteed Muscle Burnout

I loko o kēia hoʻolālā 40 mau minuke i hana ai ʻo Daniʻela i 6 mau hana kahiko, i mahele ʻia i 3 puni. Hana ʻia ka hoʻoikaika he 10 reps, hana hou ʻia kēlā me kēia puni i nā 3 set. I ka hopena e loaʻa ʻoe Burnout a o 6 hoʻoikaika kino.

Nā Mahi: Lele umauma, Bentover Reverse Fly, ʻAoʻao lateral, Pullover, Tricep Extension, Bicep Curl ʻO Roundout Round: Push Up, Laulā Bentover Row, Poʻohiwi Paʻi, Pullover, Tricep Dip, Hammer Curl.

8. Na Lako Kino o luna, na poohiwi, ka hana i luna i luna

ʻO kēia hoʻomaʻamaʻa ikaika no ke kino o luna he ʻokoʻa loa. Loaʻa iā ia he 18 mau ʻano haʻuki ʻokoʻa, i mahele ʻia i nā puni he 3. Hana ʻia kēlā me kēia hana i nā kau hoʻokahi o 10 mau hana hou. Ma waena o nā pōʻai e loaʻa ai kahi hoʻomaha iki. Hoʻohana ʻo Kelly i nā dumbbells mai 2kg a i 8kg.

Nā Mahi: Lele umauma, kūlou i luna o kahi lele, kahi ea kū i luna, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Pākuʻi umauma, Dumbbell Row Wide L&R, Press poʻohiwi, Dumbbell Pullover Palms Up, Overhead Tricep Extension, Bicep Curl; Pani ʻO Chest Press, Dumbbell Row, Pani, Kākau Kiʻi ʻAilima Lalo, Pullover ʻaoʻao, Tricep Dip, Overhand Curl.

9. Ka Hana Superset Kino Kiʻekiʻena no nā mea kaua, nā poʻohiwi a me ke kua i luna

I kēia hoʻolālā no 50 mau minuke ua hoʻomākaukau ʻo Kelly no ʻoe i nā hana 14. Hoʻokaʻawale ʻia nā hoʻoikaika kino i loko o 7 mau puni, ʻōlelo hou ʻia nā puni i nā 2 set. Hana i kēlā me kēia hoʻolālā no 8 reps. Lōʻihi ka hoʻomaʻamaʻa, no laila hiki iā ʻoe ke hoʻomaha iki ma waena o nā pōʻai.

Nā Mahi: Lele umauma, lele hoʻi, Bicep Curls, Bent Over Tricep Extension, Sideal Raise, Bent Over Rear Raise, Ventral Raise, Huki Over Plus a Narrow Press, Row Plus Rotation and Extension Roundabout Push Up, lateral Raise and Cross, Bent Over Shrug, ʻO Rotl Curl, Kāpena Crusher.

Hoʻomaʻamaʻa ikaika no ke kino kiʻekiʻe i ka manawa

1. ʻOihana hoʻoikaika kino ma luna no nā mea kaua a me nā poʻohiwi

I kēia hoʻoikaika kino no ke kino kiʻekiʻe he 18 mau ʻano hoʻoikaika kino ʻē aʻe, no laila ʻaʻole ʻoe e luhi. Hana ʻia kēlā me kēia hana i ka manawa 1 ma lalo o ke kumumanaʻo 45 kekona ka hana, 20 kekona ka hoʻomaha. Aia kahi hana hoʻohui o nā hui muscle, a me nā hoʻoikaika ʻana no ka hoʻoliʻiliʻi nui o nā mākala.

hoʻokō ': Kaulana Kawaihae + Pulses; Lele umauma + Pulses; Pullover + Crunch; Hale Paʻi Kiʻi Hou; Pākuʻi Tricep + Lalani Pani; ʻO Curl + Arnold Press; Kaomi o ka pahu + Bridge; Lalani ākea + Papa; Hoʻāla ʻo lateral & Ventral; Pullover ʻaoʻao; Cadence Curl; Halo Ka Manao; Apuni ka Push Up; Huki Kulou Hope; Pōʻaiapuni; ʻO Antagonistic Wide & Narrow Pulldown; Nā Tricep Dips; Walkdown + Huki.

2. Hana i ke kino o luna no ka ikaika a me ka hoʻohui ʻana

I loko o kēia hoʻolālā no ke kino o luna mai Fitness Blender e loaʻa iā ʻoe he 4 puni 2 mau hoʻoikaika i kēlā me kēia puni. Hoʻomaopopo hou ʻia kēlā me kēia puni i nā 2 set. Hāʻawi ʻia ka papa kuhikuhi aʻe e hoʻopau: 45 kekona hana, 15 kekona hoʻomaha. Ma ka hopena o ka papahana liʻiliʻi Poepoe Burnout o nā hana ʻehā.

Nā Mahi: Bicep Curl, Tricep Extension, Reverse Fly, Chest Press, Overhead Press, Pullover, lateral Raise, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. ʻO ka hoʻoikaika kino kino luna no nā mea kaua, nā poʻohiwi, ka umauma & kua

Ma kēia hoʻolālā e ʻike ʻoe i nā hana kūikawā 24 i hana ʻia i hoʻokahi ala e like me ka hoʻolālā 45 kekona hana a me 15 kekona hoʻomaha. I ka hōʻuluʻulu, ua komo ka papahana i nā pūʻulu hoʻoikaika he 4:

Inā makemake ʻoe e hana ma nā pūʻulu ʻeleu ʻē aʻe me nā mea aʻoaʻo Fitness Blender, e nānā pono:

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